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    The Ultimate Ketogenic Diet: Lose 30 Pounds in 30 Days through the 10 Day Cleanse, Intermittent Fasting, Keto Meal Plan, and the Plant Based Diet! - For Increased Fat Loss and Weight Loss
    The Ultimate Ketogenic Diet: Lose 30 Pounds in 30 Days through the 10 Day Cleanse, Intermittent Fasting, Keto Meal Plan, and the Plant Based Diet! - For Increased Fat Loss and Weight Loss
    The Ultimate Ketogenic Diet: Lose 30 Pounds in 30 Days through the 10 Day Cleanse, Intermittent Fasting, Keto Meal Plan, and the Plant Based Diet! - For Increased Fat Loss and Weight Loss
    Ebook269 pages2 hours

    The Ultimate Ketogenic Diet: Lose 30 Pounds in 30 Days through the 10 Day Cleanse, Intermittent Fasting, Keto Meal Plan, and the Plant Based Diet! - For Increased Fat Loss and Weight Loss

    By Jane Ardana

    ()

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    About this ebook

    Get Ready To Take Your Keto Experience To A Whole New Level With The Ultimate Ketogenic Diet!

    Have You Reached A Plateu In Your Ketogenic Journey? Are u seeking to further increase your energy whilst reducing your body fat in unsightly areas? Are you pumped to finally move into the final phase of the keto diet?

    In "The Ultimate Ketogenic Diet" you will learn:

    • The Ultimate 14 Day Keto Plan
    • Delicious Breakfast, Lunch, and Dinner Recipes To Savour
    • 3 Principles of the Ketogenic Diet
    • Ketogenic Diet Meal Plans That You Should Follow 
    • Cyclic and Intermittent Ketogenic Diet: Which One For You?
    • How Fasting Will Turboboost Your Ketogenic Journey
    • The Roles and Benefits of Fasting
    • How To Keep Insulin Levels Low & The Effects of Insulin Resistance
    • What Constitutes A Good Nutrition
    • The Role of Ketones and Importance of A Well-Balanced Diet
    • The Best and Worst Foods To Take 
    • The Hidden Power of Incorporating The Right Fasting Method That Suits You
    • The Ultimate Combination of Intermittent Fasting and Ketogenic Diet To Reach Your Goals

    And so much more…  

    Let's Get You To Great Health ASAP!

    Pick up your copy of the book right now by clicking the BUY NOW button at the top of this page!

    LanguageEnglish
    PublisherJane Ardana
    Release dateMar 31, 2020
    ISBN9781393101703
    The Ultimate Ketogenic Diet: Lose 30 Pounds in 30 Days through the 10 Day Cleanse, Intermittent Fasting, Keto Meal Plan, and the Plant Based Diet! - For Increased Fat Loss and Weight Loss

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      Book preview

      The Ultimate Ketogenic Diet - Jane Ardana

      Chapter 1: The Keto Plan & How it Works

      You will soon understand how you can eat most of the foods you always enjoy. You will be able to make some substitutes to get going which are described within this chapter.

      Happy Discovery!

      Several Types of Keto Diet Plans

      Plan 1: You can choose from the standard ketogenic diet (SKD) which consists of high-fat, moderate protein, and is extremely low in carbs.

      Plan 2: The cyclical ketogenic diet or CKD is created with 5-keto days trailed by two high-carb days.

      Plan 3: The targeted keto diet, which is also called TKD, will provide you with a plan to add carbs to the diet during the times when you are working out.

      Plan 4: The high-protein ketogenic diet is very similar to the standard keto plan in all aspects except that it has more protein.

      However, let’s not get too far ahead of the plan. You need to focus on the first 30 days! The long process to explain each of these types would take another entire book!

      Health Benefits from a Ketogenic Diet Plan

      These are just a few of the ways you can benefit from remaining on the diet plan. It’s hard to believe a diet plan can remedy so many health issues.

      Acne: Your insulin levels are lowered by consuming less sugar and eating less processed foods. The acne will begin to clear up as you continue with the plan.

      Alzheimer’s disease: The symptoms and progression will be slowed.

      Lowered Blood Pressure: While using the keto plan; you are experiencing reduced intake of carbs which will reduce your blood pressure levels. It is recommended to seek advice from your regular doctor to see if it is possible to reduce some of your medication while you are on the keto diet. You may also have some dizziness when you first begin the plan which is one of the first indications that the plan is working. The result is a lack of carbohydrates.

      Cancer: Slow tumor growths and several other types of cancer have shown improvement with the keto plan.

      Diabetes and Pre-diabetes: The main link to pre-diabetes is excess body fat which is removed which is proven by research that insulin sensitivity was improved by as much as 70%.

      Epilepsy: Children’s research studies have proven the diet works in the reduction of seizure activity.

      Gum Disease: The sugar you consume influences the pH balance in your mouth. If you have issues before you begin the plan; you should begin to see a remarkable improvement within approximately three months.

      Obesity: When the ketogenic diet plan is followed—the weight will dissolve.

      Stiffness and Joint Pain: It is important to continue with the elimination of any grain-based foods. It is believed that the grains are one of the largest factors which cause the pain. Just remember no grain—no pain.

      Thinking is Improved: You might be a bit foggy-minded when you first begin the plan since you will be consuming high-fat foods. After all, your brain is about 60% fat by weight; your thinking skills should improve with the intake of the fatty foods indicated with the keto diet.

      The Elements of Ketosis

      Ketosis is used to help your burn body fat and drop extra pounds. Proteins will fuel your body to burn the fat—therefore—the ketosis will maintain your muscles and make you less hungry.

      Your body will remain healthy and work as it should. If you don’t consume enough carbs from your food; your cells will begin to burn fat for the necessary energy instead. Your body will switch over to ketosis for its energy source as your cut back on your calories and carbs.

      Two elements that occur when your body doesn’t need the glucose:

      Lipogenesis: If there is a sufficient supply of glycogen in your liver and muscles, any excess is converted to fat and stored.

      Glycogenesis: The excess of glucose converts to glycogen and is stored in the muscles and liver. Research indicates that only about half of your energy used daily can be stored as glycogen.

      As a result, your body will have no more food—similar to when you are sleeping—your body burns the fat and creates ketones. These ketones break down the fats, which generate fatty acids, and burn-off in the liver through beta-oxidation.

      Simply stated, when you no longer have a supply of glycogen or glucose, ketosis begins and will use the consumed/stored fat as energy.

      The Internet provides you with a keto calculator to use at http://keto-calculator.ankerl.com/.  You can check your levels when you want to know what essentials your body needs during your diet plan or after. All you need to do is document your personal information such as weight and height. The calculator will provide you with the essential math.

      Weight Loss and Protein

      Protein needs to be in your plan for these reasons:

      Protein is a Fat Burner: Science has proven your body cannot use and burn your fat as energy sources unless you have help from either carbs or protein. The balance of protein must be maintained to preserve your calorie-burning lean muscles.

      Protein Saves Your Calories: Protein slows down your digestion process making you feel more satisfied from the foods you eat. During the first cycle of your diet plan; it is imperative that you feel full, so there is no temptation to cheat on the strategy.

      Muscle Repair and Growth: Protein should be increased on days when you are more active. It is essential to have a plan on what your meals will consist of with a balance of carbs, proteins, and calories. The balance is what you are attempting to achieve with a focused plan such as the keto diet.

      The Role of Calories, Protein, and Carbs

      Calories are held within your body with the use of the nutrients of protein, fat, and carbs which your body will use for energy.

      Carbohydrates

      Your body exchanges one-hundred percent of the carbs into glucose which gives your body an energy boost. About 50% to 60% of your intake of calories is produced by carbs. Carbs stored in your liver as glycogen is released as your body needs it. Glucose is essential for the creation of adenosine triphosphate (ATP) which is an energy molecule. The fuel from glucose is vital for the daily maintenance and activities inside your body.  After the liver has reached its maximum capacity for its limits, the excessive carbohydrates turn into fat.

      Count Those Carbs

      Before you are totally in gear, you need to start carb counting to make sure you keep your body in perfect ‘sync' with the plan. Reading the labels may be a bit nerve-racking in the beginning, but after a while, it will be as you have always done it that way. 

      Remember this Formula: Total Carbs minus (-) Fiber = Net Carbs

      A rough estimate will include you consuming between 20 to 30 carbs daily. It is almost a necessity to own a set of food scales to take out the guesswork.

      Keep this information in mind before you make the purchase:

      The Automatic Shut-Off: Seek a scale that does not have this option. The result could be you being in the midst of a recipe—move the dish—and the scale could reset; NOT.

      The Tare Function: When you set a bowl on the scale, the feature will allow you to reset the scale back to zero (0).

      Removable Plate: Keep the germs off of the scale by removing the plate. Be sure it will come off to eliminate the bacterial buildup.

      Seek a Conversion Button: You need to know how to convert measurements into grams since not all recipes have them listed. The grams keep the system in complete harmony.

      Natural Supplements for Ketogenic Dieters

      Fermented Foods: Use items, while on the keto plan such as coconut milk kefir, coconut milk, yogurt, pickles, sauerkraut, and kimchi to help with any digestive issues.

      Lemon and Lime: Your blood sugar levels will naturally drop with these citric additions, and signal a boost in your liver function. Use them in green juices, with a salad, or with cooked with meats or veggies. The choices are limitless and assist you with the following:

      Reduces toothache pain

      Boosts your immune system

      Relieves respiratory infections

      Balances pH

      Decreases wrinkles and blemishes

      Reduces fever

      Excellent for weight loss

      Flushes out the unwanted, unhealthy materials

      Blood purifier

      Apple Cider Vinegar:  Who would believe the benefits you can receive from just one to two tablespoons of vinegar in an 8-ounce glass of water would help the process? You can choose the straight up method and skip the water. These are just a few ways this helps your progress:

      Reduces cholesterol

      Excellent for detoxification

      Helps you to drop the pounds

      Improves your digestion tract

      Helps with sore muscles

      Controls sugar intake/aids in diabetes

      Strengthens your immune system

      A good energy booster

      Balances your inner body system and functions

      Cinnamon: Use cinnamon as part of your daily plan to improve your insulin receptor activity. Just put one-half of a teaspoon of cinnamon into a shake or any type of keto dessert. Many of the keto recipes contain the ingredient.

      Turmeric: Dating back to Ayurveda and Chinese medicine the is of this Asian orange herb has been known for its anti-inflammatory compounds. Add it to you smoothies, green drinks, meats, or veggies. These are some of its benefits:

      Prevents Alzheimer’s disease

      Weight management

      Relieves arthritis

      Reduces your cholesterol levels

      Helps control diabetes

      Improves your digestion

      Be Aware of Some Foods and Beverages: Which Ones to Avoid

      Agave Nectar: One teaspoon has 5 grams of carbs versus 4 grams in table sugar.

      Beans and Legumes: This group to avoid includes peas, lentils, kidney beans, and chickpeas. If you use them, be sure to count the carbs, protein, and fat content.

      Cashews and Pistachios: The high carb content should be monitored for these yummy nuts.

      Fruits: Raspberries, blueberries, and cranberries contain high sugar contents. In small portions; you can enjoy some strawberries.

      Grains and Starches: Avoid wheat-based items such as cereal, rice, or pasta.

      Hydrogenated Fats: Cold-pressed items should be avoided when using vegetable oils such as safflower, olive, soybean, or flax. Coronary heart disease has been linked to these fats which also include margarine.

      Tomato-based Products: Read the labels because most of the tomato products contain sugar. If you use them be sure to account for the sugar content. (The recipes provided have considered this.)

      Chapter 2: The 14-Day Plan

      Day One

      Breakfast: Keto Scrambled Eggs

      Ingredients

      3 large eggs

      Fresh ground pepper

      Coarse salt

      1 tablespoon unsalted butter

      Instructions

      Whisk the eggs in a bowl.

      Use low heat and place the butter into a skillet.

      Add the eggs. Continue to stir until well-done, usually 1 ½ to 3 minutes.

      Serving Portion: Fat: 26.3 g; Carbs 1.8 g; Protein: 17.4 g; Calories: 318

      Lunch: Tuna Cheese Melt (Low-Carbs)

      Ingredients

      2 Pieces of Oopsie bread

      Ingredients for the Salad

      1 to 2 Celery stalks

      5 1/3 Tablespoons sour cream or mayonnaise

      1 Can tuna (in olive oil)

      4 Tablespoons chopped dill pickles

      ½ teaspoon lemon juice

      Pepper and salt to taste

      ½ minced clove garlic

      Toppings

      A pinch of paprika powder or cayenne pepper

      3 ½ ounces shredded cheese

      Serving Ingredients

      Olive oil

      1/3 Pound leafy greens

      Oopsie Bread (makes six to 8)

      3 Eggs

      A pinch of salt

      4 ¼ ounces cream cheese

      ½ teaspoon baking powder

      ½ Tablespoon ground psyllium husk powder

      Instructions

      Preheat the oven to 350ºF. Put parchment paper onto a cookie sheet.

      Blend all of the salad ingredients.

      Place the bread slices on the prepared sheet, spread the tuna, and sprinkle the cheese on top of each slice of bread.

      Sprinkle some cayenne

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